Nervous System Reset: Box Breathing & Balanced Awareness

This guided practice supports nervous system regulation through structured 4-4-4-4 breathing, also known as box breathing. You’ll be gently led through paced inhales, holds, and exhales to help settle stress and restore balance. The practice also includes simple body awareness and grounding affirmations to reinforce safety and wholeness. Ideal for moments of overwhelm, stress, or anytime you need to reset and return to balance.

Background Music via Melody Loops.

Transcript

Welcome to your breathwork and reset for the nervous system practice. Beginning to settle into your space and starting with three deep breaths, So taking a deep inhale through the nose and exhaling through the mouth. Taking a deep inhale through the nose and exhaling through the mouth and taking one more deep breath just like that at your pace. And to find that balance in the system we are going to do about four minutes of box breathing and I will guide you through the beginning and then I will allow you to kind of guide yourself and get lost in that breath. And so it goes like this, We are going to inhale for four seconds through the nose, We are going to hold at the top for four seconds, We are going to exhale through the mouth for four seconds and hold at the bottom for four as well. So when you feel ready, Beginning that first round, Inhaling through the nose, 1, 2, 3, 4, Hold, 2, 3, 4, Exhale through the mouth, 2, 3, 4, Hold, 2, 3, 4. Inhale, 2, 3, 4, Hold, 2, 3, 4, Exhale, 2, 3, 4, Hold, 2, 3, 4. Continuing that breath and noticing the breath coming up through the ground into the body as you pause at the top and back down through the body into the earth. With each breath you are clearing and balancing the system and you are doing it exactly right. And sticking with that breath, You have about one more minute of this active breath, You're doing great. Gently beginning to release the active breath, Finding your normal breathing pattern, Coming online, Bringing your awareness and noticing the right side of your body, Noticing the right side of your face, The right side of your torso, The bottom of your seat, Your leg and your foot, And noticing the left side of your body, Noticing the left side of your face, Your arm, Your torso, The bottom of your seat, Your leg and your foot. Balanced, I am here. And bringing both of your hands to your heart or another place in your body that would bring a sense of wholeness. Maybe you want to wrap yourself in a hug. And reaffirming, I am balanced, And I am here, I am safe. And gently coming back into your space when you feel ready and carrying this feeling with you into the rest of your day.